Himalaya Family Medicine clinic has integrated behavioral health and is now offering appointments to new and existing patients, please call to schedule.

Lifestyle Changes You Can Make to Improve Your High Blood Pressure

Himalaya Family Medicine Clinic Blog Lifestyle Changes You Can Make to Improve Your High Blood Pressure
Lifestyle Changes You Can Make to Improve Your High Blood Pressure

Nearly half of US adults have high blood pressure or hypertension. This condition, which occurs when the force of the blood pumping through your arteries remains abnormally high, can increase the risk of heart disease, heart attack, and stroke.

If you’re diagnosed with high blood pressure, you might assume that medication is your only treatment option. That’s not the case. In many instances, healthy lifestyle changes can help lower blood pressure and improve cardiovascular health. 

At Himalaya Family Medicine Clinic in Aurora, Colorado, our team regularly counsels patients on heart-healthy lifestyle changes. Read on to discover five top tips for keeping blood pressure within the optimal range. 

Tip 1: Lower your salt intake

Salt (sodium) adds flavor to almost any dish, but many restaurant meals and processed snacks contain more salt than the recommended daily levels. An occasional splurge likely isn’t a big deal, but consuming too much salt day after day can elevate your blood pressure.

The good news is you don’t have to sacrifice flavor. Instead of eating out all the time, try preparing at least some of your meals at home. Likewise, substitute salt with fresh herbs and spices that keep food tasty without the added risk. 

Tip 2: Exercise regularly

Regular exercise is one of the easiest ways to lower your blood pressure naturally. Workouts help strengthen the heart muscle, allowing it to pump blood more efficiently. Exercise also reduces inflammation and helps widen your blood vessels, supporting circulation.

You don’t need a gym membership or special equipment to benefit. Instead, aim for 30 minutes of movement at least five days a week. That looks different for everyone, but we recommend taking it slow at first and increasing intensity over time. 

Walking, cycling, swimming, and strength training are all great places to start.

Tip 3: Eat a heart-healthy diet

Many Americans regularly eat at restaurants or consume highly processed foods, the types of meals that can contribute to high blood pressure. Changing your diet takes commitment, but it’s worth the effort. 

We recommend following a heart-healthy diet, such as the Mediterranean diet or the dietary approaches to stop hypertension (DASH) diet. These programs emphasize natural, nutritious foods. Specifically, they feature fruits, vegetables, whole grains, healthy fats, and lean proteins.

Remember: You don’t have to completely change your relationship with food. For example, instead of taking another helping of buttery mashed potatoes, opt for a scoop of veggies or a side salad instead. Over time, these choices can become habits and support a healthy heart.

Tip 4: Quit tobacco and limit alcohol

Drinking large amounts of alcohol is known to increase blood pressure, while smoking damages the blood vessels and raises the risk of heart disease. It can be challenging to cut back on either of these habits, but doing so is among the best decisions you can make. 

We recommend quitting tobacco altogether and reducing alcohol consumption as much as possible. If you struggle, don’t hesitate to ask us for help. We can assist with smoking cessation and offer tips for substituting your favorite adult beverages with healthier drinks.

Tip 5: Manage stress

Studies show that high stress levels often cause blood pressure to spike. Although these spikes are typically short-lived, they can add up over time and increase the risk of heart disease.

You can’t avoid stress entirely, but you can take steps to keep it from overwhelming you. For instance, activities such as yoga, deep breathing, and meditation can help center you and make it easier to focus on the present.

Behavioral health services, such as counseling, also provide outlets for relieving stress.

Ready to lower your blood pressure naturally?

Whether you’ve recently been diagnosed with high blood pressure or have lived with it for years, healthy lifestyle changes can help lower your numbers and may even reduce the need for medication.

Ready to learn more? Call us at 303-351-1800 or book a visit online today. After a physical exam and blood pressure check, we can make personalized recommendations to support your cardiovascular well-being.

You Might Also Enjoy...

Who Should Have a Pneumonia Vaccine and How Often?

Who Should Have a Pneumonia Vaccine and How Often?
More than 1 million Americans are hospitalized each year due to pneumonia. Getting vaccinated can help lower your risk. Learn who needs a pneumonia vaccine and how often, so you can protect your respiratory health.
Is It a Cold, the Flu, COVID-19, or Something Else?

Is It a Cold, the Flu, COVID-19, or Something Else?
Respiratory infections are common this time of year, but how can you tell if your symptoms indicate a cold, the flu, or COVID-19? Learn the differences, and when to see a doctor, so you can stay healthy the rest of the winter.